Dr Amir Khan, a regular contributor to ITV's Lorraine and Good Morning Britain, has revealed the only three supplements he personally takes and issued a warning about the dangers of gummy supplements. In a recent clip posted to TikTok, the TV doctor debunked myths surrounding supplement use and highlighted the lack of regulation in the industry.
Only Three Supplements Recommended by Dr Khan
When asked which supplements he advises everyone to take, Dr Khan replied: "Vitamin D, I would say. Omega-3 fatty acids, yeah. And creatine. That's where the evidence lies. Those are the only three I take."
Dr Khan emphasised that most supplements now come in gummy form, which can be convenient but also pose risks. "The thing about supplements is, if you need them, the best ways to take them are the ways that you are gonna take them regularly," he said. However, he cautioned: "Because they taste like sweets, people will take them regularly and they will get their supplementation. So that's alright. The danger with gummies is, they can contain sugar and sweetness, which is a bad thing really, if you have too much. But also, because they taste so good, people just go back and eat and eat and eat them. So you can overdose on gummies."
Risks of Unregulated Supplement Industry
Dr Khan highlighted a major problem with the supplement industry: lack of regulation. "The problem with the supplement industry as a whole is that it's not regulated in the same way medicines are, so we don't know exactly how much of everything is in these things. And some studies have shown that, actually, they contain 10 or 12 times more than the recommended dose, or some contain very little as well. And there's no regulating that, and that's a problem," he explained.
Lorraine responded: "Like it's a bag of sweeties. You don't wanna do that."
Vitamin D: Essential for Bone Health
According to the NHS, vitamin D helps regulate calcium and phosphate levels in the body, which are vital for strong bones, teeth, and muscles. The body produces vitamin D through sunlight exposure, and most people get enough between late March and the end of September. However, from October to early March, the NHS advises everyone to take a daily supplement of 10 mcg for adults and children aged one and over, and 8.5 to 10 mcg for babies.
Additional sources include oily fish (salmon, sardines, herring, mackerel), red meat, egg yolks, fortified foods, and liver (avoided during pregnancy). Those at risk of deficiency and children aged one to four should take supplements year-round, as should babies unless they consume over 500ml of infant formula daily.
Omega-3: Heart and Brain Health
The British Heart Foundation (BHF) states that omega-3 fatty acids reduce the risk of heart disease by improving circulation, preventing blood clots, lowering blood pressure, and maintaining a healthy heart rhythm. They are also essential for brain and eye development. Oily fish is the best source, along with walnuts, sunflower or pumpkin seeds, flaxseeds, sunflower spread, and rapeseed oil.
The BHF advises that if you take omega-3 supplements, ensure they contain DHA and EPA rather than just fish liver oil, and aim for around 450mg per day.
Creatine: Muscle Support and Energy
According to the Cleveland Clinic, creatine is an energy source that supports muscle function. The body produces it in the liver, kidneys, and pancreas, and it is transported to muscles, the heart, the brain, and other tissues. Dietary sources include red meat, seafood, and animal milk. Supplements are popular among athletes for aiding muscle development and fighting fatigue during exercise.
There is no official recommended dosage, and it is strongly advisable to consult a GP before taking creatine supplements.
